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www.rotarydownunder.org 51
LIFE & LEISURE
it actually contains. This type of
breakfast is often eaten standing up
in the kitchen, the simplicity means
that it’s fast, and there’s almost no
washing up.
Packaged cereals vary widely in
quality. There are some incredibly
sweet, highly processed cereals that
bear no resemblance whatsoever
to the grains they originated from,
through to mueslis that include
whole grains, dried fruit, seeds and
nuts. But like Busy Man’s breakfast,
the cereal breakfast is dominated by
carbohydrates. Sure, there’s probably
more fibre, which means that if it’s a
high-quality cereal, the fibre content
will help smooth out the blood sugar
peaks and troughs that Busy Man
experienced. But by mid-morning
Cereal Eater will be hungry again and
looking for something sweet and
stimulating (like coffee and a biscuit)
to tide them over. If she doesn’t stop
for lunch, expect Cereal Eater to
experience a really nasty energy slump
mid-afternoon, causing her brain to
fog up and productivity to dive.
The Sustaining Breakfast
The last breakfast we’ll spy on is
surprisingly sustaining and stress-
reducing. This person, let’s call them
“Big Breakfast Eater”, is also a busy
person, but recognises the value of
a real breakfast to help support their
mood and energy in a demanding
workplace.
This person enjoys a breakfast of
wholegrain toast topped with baked
beans and a poached egg. It didn’t
take long to put together, but the
egg provides high-quality protein that
takes longer to digest, releasing energy
slowly through the morning. The high
fibre content of the baked beans
means this breakfast is really satisfying,
so by lunchtime Big Breakfast Eater is
ready to eat again, but not ravenous,
so the chocolate vending machine
is easily bypassed. There’s an extra
bonus too: This is the kind of breakfast
that has to be eaten sitting down, and
if you choose to focus on the food
Breakfasts that
sustain you
•
Poached egg and baked
beans on toasted rye
bread
•
Savoury mince or leftover
stew on toast
•
The farmhouse “big
breakfast” that includes
eggs, bacon, mushrooms
or other vegetables and
toast
•
Vegetable omelette or
vegetable frittata (you can
make this ahead and store
in the fridge for an instant
breakfast)
•
Steel cut oats with banana
followed by a soft-boiled
egg
•
Scrambled eggs on toast
with fried mushroom,
tomato and onion on the
side
without distraction, the experience of
eating breakfast can actually become a
mindful stress-relieving activity. By the
time she gets to work, Big Breakfast
Eater is feeling sustained and relaxed,
ready to take on the demands of the
day with a steady mood. Because
she’s feeling good she can more easily
navigate the difficulties of the day, and
she’s still feeling the positive effects of
looking after herself by the time she
gets home.
Making it happen
If you’re like most people, your
morning routines are probably
well established, and that makes it
challenging to change what you eat
for breakfast. But if you’re interested
in exploring how much a good
breakfast can improve your day, why
not get up a little earlier to prepare
and enjoy a real breakfast, and see
whether you enjoy your day more.
Olwen Anderson is a naturopathic
nutritionist. olwenanderson.com.au 
Because your brain is so reliant
on a steady supply of energy, any
sudden drops in blood glucose can
result in sudden mood swings, and
usually not the positive type. So
Busy Man might not be such an
easy person to work with come mid-
morning when his blood sugar level
starts to plummet.
But there’s another reason this
breakfast is increasing Busy Man’s
stress levels: Stopping to eat and
really savour the food actually helps
reduce your stress.
The Cereal Breakfast
Let’s spy on someone else having
breakfast, perhaps “Cereal Eater ”. A
popular breakfast in modern Western
society is the cereal-based breakfast,
where you pour cereal out of a
box, add milk and eat. The packet
assures you that it’s truly healthy;
and if you don’t look too closely, you
won’t register just how much sugar